Monday 25 September 2006: 30/30 CALS

30/30 CALISTHENICS


Today's workout utilizes 30/30 intervals (30seconds work, 30seconds rest, repeat for time allotted). Each exercise will be performed for thirty seconds with thirty seconds rest in between.

Repeat the following cycle five times.

Advanced:
  • 30/30 Pull-ups
  • 30/30 Sit-ups
  • 30/30 Push-ups
  • 30/30 Squats

Intermediate:

  • 30/30 Assisted, Partial or Jumping Pull-ups
  • 30/30 Sit-ups or Crunches
  • 30/30 Push-ups (go to your knees if necessary)
  • 30/30 Squats or Half-Squats

Basic:

  • 30/30 Body Rows
  • 30/30 Crunches
  • 30/30 Knee Push-ups
  • 30/30 Half-Squats

Post results to Comments.

5 comments:

JME said...

Chin-ups: 13,10,8,7,7 = 45reps
Sit-ups: 21,20,21,21,21 = 104reps
Push-ups: 29,25,25,26,25 = 130reps
Full Squats: 18,22,23,21,20 = 104reps

Jim M said...

Door Pull-ups 2,2,2,2,2 = 10r
Situps 5,9,7,7,7 = 35r
Pushups 7,10,10,10,10 = 47r
Squats 15,15,15,15,15 = 75r

jme,
Thanks for such a great fitness resource! I've paid a lot for information far less intelligent than what you offer here.

Mark said...

As usual trained late at night, no access to a pull up bar and still protecting my elbow.

DB rows (10kg DBs) in total - 91
Sit ups - 73
Knee push ups - 79
Air squats - 115

Anonymous said...

Pull-up (80lb assist) 8,8,6,5,3=30
Sit-up 14,14,14,13,13=68
Push-up 23,23,13,11,10=80
Squat 14,17,16,17,16=80

John10e

Shenandoah 1 said...

Looking great. The only thing you are missing is DVR exercises. Has anyone ever told you about them?